Nutrition Midterm 1 Study Guide

Macronutrients: (know some examples of each)

1. Carbs:
a. 4 kcal
b. Sugar and starch
c. Top two sugars ingested in our diets: cane sugar, high-fructose corn
syrup
2. Protein:
a. 4 kcal
3. Fat:
a. 9 kcal
Micronutrients: (know some examples of each)
1.
2.
3.
4.

Vitamins
Major Minerals
Trace Minerals
Phytochemicals

Clinical nutrition: prevention and treatment of disease thru dietary means; based
on biochemical individuality; uses labs
Enrich:
Naturally occurring micronutrients which is destroyed or removed during
processing is added back into the food
5 required nutrients:
1.
2.
3.
4.
5.

Iron
B1
B2
B3
B9

Required to be enriched: cereal, grain, bread

Diseases prevented by enrichment: heart disease, birth defects, anemia, etc

Fortify:
Micronutrient not normally found in the food is added during production as a
public health measure to protect against known deficiency diseases
Milk with Vit. D -> prevents ricketts
Water with fluoride -> prevents cavities
Table salt with iodine -> goiter

Orange juice with calcium -> osteoporosis

Biofortification:
Breeding crops to increase their nutritional value (conventional or GMO)
Refined:
Why its done: to increase shelf life
Effect on nutrients: only certain vitamins are put back into products; many
nutrients lose
benefits when heated in processing
Effect on our health: #1 vitamin deficiency in US is B6; #1 mineral deficiency
in US is magnesium (boards says iron); #1 reason for birth defect is nutrient
deficiencies
Dairy: mammal milk and its products (cheese, yogurt, butter, cream)
Milk: any white opaque liquid used for dietary purposes (cow, goat/sheep, soy, rice,
almond, coconut)
Gluten: composite of proteins (gliadin and glutenin) found in certain grains
Gluten
Wheat (#1 source)
Barley
Rye
Triticale
Some oats

No Gluten
Amaranth
Buckwheat
Corn
Millet
Montina
Some oats
Quinoa
Rice
Sorghum
Teff
Wild rice

Flour: Finely ground substance (ex: wheat, corn, and almond)

Dietary supplement: a product intended for ingestion that is meant to
supplement the diet
Contains: vitamins, minerals, amino acids, botanicals, metabolytes,
constitutes, and extracts
Forms: tablet, capsule, soft gel, powder, liquid

DD Palmer said:
Food helps the body grow, repair and maintain vital processes; bad food can
be toxic

Improper food is a diet which irritates the nervous system

(Think of the concept of subluxation being caused by trauma, thoughts, and
toxins)
Major Trends in US dietary intake past 100 years
We eat more plant fat than animal fats (increased margarine and shortening,
decreased butter and lard)
More sugar
Unhealthy dairy (cheese, ice cream)
More soda/fruit drinks/energy drinks
More grains
More beef, pork, poultry, seafood
More fats
Some More fruits and veggies (this is good though)
People have become more sedentary
Recommendations to improve diet:
Eat less sweeteners
Eat more yogurt and less cheese/ice cream
Drink more water/low fat milk and less soda/fruit drink
Eat more whole wheat than white
Eat less beef
Eat more fruits and veggies (berries are best)
Eat more liquid oils
Fats (and processed foods) : make up most of our kcals
What
1.
2.
3.

we should drink:
Water
Unsweetened tea*/coffee
Milk (low fat)

What we do drink:
Soda

Energy drinks:
Are: soft drinks; high in calories, sugars, and caffeine; tiny amounts of B
vitamins and amino acids/herbs
Problems: can lead to illnesses and death; can trigger seizures and arythmias
First ingredient in energy drink = sugar

Meat, processed meat and disease:

Both red and processed meats lead to more mortality and CVD
Animal Fats
Lard/tallow
Butter

Plant Fats
Shortening
Margarine

Fiber: only in plants

Cholesterol: only in animal products!
Trans Fats: Partially hydrogenated products

Natural sweetener highest in nutrients = organic blackstrap molasses

Vitamin B12:
Impacted by: antibiotics/insecticides, fertilizers, steroids, anti-B12 oxidants,
change in animal diets
Deficiency disease: pernicious anemia
Common toxins in our foods:
Mercury: in fish
E. Coli: in spinach
Fungus: in peanut butter
Pesticides (like methyl bromide) on produce
*hundreds of food products are recalled yearly due to toxicity*
Bay area water: contains chromium and hormone metabolytes (birth control
pills, Viagra)
Top causes of nutrient deficiency:
Refining of whole grains
Emphasis on muscle meats
Methods of food growth and preparation
Inadequate consumption
Inadequate absorption
Inadequate utilization
Increased excretion (diarrhea, diuretics, vomiting, etc)

Increased needs (children, pregnant women, athletes, elderly, wasting

diseases)
Absorption: nutrients that cross the intestine/stomach
Utilization: nutrients that reach the target cell
5 drug-nutrient interactions:
1. Oral contraceptives (estradiol/progestin): depletes B vitamins leading to
depression and fatigue; blood lipids and cholesterol increased which
increase heart disease and stroke risk
2. Statin drugs: depletes CoQ10 leading to muscle pain and increased risk of
heart attack
3. Antibiotics: bind B vitamins (insoluble)
4. H2 blockers prevent B12 absorption: increase in pernicious anemia
5. Anti-coagulants: cant ingest vitamin K (because K further prevents clot
formation)
Nutrition goals of 2020 healthypeople.gov:
1. Increase proportion of adults who are healthy weight
2. Reduce proportion of obese people *
3. Reduce household food insecurity and reduce hunger *
4. Increase fruits and veggies in diet *
5. Increase whole grains *
6. Reduce calorie intake from solid fats and added sugars *
7. Reduce sodium intake *
8. Increase calcium intake *
9. Reduce iron deficiency *
10.Increase proportion of people meeting aerobic physical activity and
muscle strengthening activity
11.Decrease amount of time spent with TV and video games
What consumers want from food/supplements:
1.
2.
3.
4.
5.
6.

Tastes good
Affordable
Easy to prepare
Nutrient content
Free of toxins
Good for health

Purpose of National Labeling Act:

Allow manufacturers to make health claims if approved by FDA **
Help consumers make healthy choices
FDA claim types:
Health claims
Require proof
Claim to prevent specific

Nutrient content claims

Ex: good source of
vitamin C

Structure/function claims
Most foods use these
claims

disease

Based on biochemistry (a
nutrient does this
function in body)
Ex: calcium builds strong
bones, fiber maintains
bowel regularity,
antioxidants maintain
cell integrity

FDA approved health claims:

EPA/DHA omega 3 fats decrease risk for heart disease*
Dietary supplement health act:
Defined dietary supplement (defined above)
If ingredient is marketed as a food or supplement before it is approved by the
FDA as a drug, it gets to remain a supplement unless FDA publishes a prohibition
(shows proof of harm)
Good manufacturing practices
Requirements for manufacturing, preparation, and storage of supplements
Guarantee identity, purity, strength, and composition
Prevent wrong ingredients, improper amount of ingredients, contamination,
improper
packaging and labeling of product
Food allergens:
Wheat
Soy
Treenuts
Peanuts
Fish
Shellfish
Dairy/milk
Eggs

Lack of vitamin A is number 1 cause of blindness in the world

Food that supplies highest amount of natural vit D = fatty fish